Movement Preparation

CORE PROGRESSIONS
SKY-CENTRE-SIDE-CENTRE (SLOW PACE) SKY-CENTRE-SIDE-CENTRE (FAST PACE) BENT-KNEE TO ‘V’

Start position: Sit on floor, knees bent to 90, toes to sky, then Start position: Assume Sky-Centre-Side-Centre position. Start position: Assume Sky-Centre-Side-Centre CENTRE
lift heels off ground. Hands cupped at belly-button (Centre), as if position.
holding bowling ball. Pause momentarily in each position:
Movement: Repeat sequence quickly but in a controlled
manner: Sky (overhead), Centre, Side (twist to left), Cen- Movement: Extend both arms above head (SKY), while
Movement: Centre, Sky (overhead), Centre, Side (twist left),
Centre, Sky, Centre, Side (twist right), Centre. Repeat in steady tre, Sky, Centre, Side (twist to right), Centre. extending both knees from 90. Pause for 1 sec. Return to
& controlled pace. start position. Repeat in a steady, controlled manner.

Level I Level II Level III

Start position: Lie face-down on floor. Prop self up using Start position: Assume Sky-Centre-Side-Centre CENTRE Start Position: Assume front plank. Feet wider than
forearms and toes as points of contact. Elbows below position. normal.
shoulders. Feet are shoulder-width apart. Shoulders
aligned with hips and ankles - straight like a board. Movement: Use cupped right hand to rotate and reach to Movement: Similar to Superman Dyno Slow, except now
gently touch right heel. Return to start position. Repeat on complete more explosively (dynamically) and without
Movement: Static hold. left side. Continue in a steady, controlled manner. pause between repetitions.

UP-UP-DOWN-DOWN (SLOW PACE) UP-UP-DOWN-DOWN (FAST PACE) SUPERMAN CRUNCH

Start position: Assume front plank position. Start position: Assume front plank. Start Position: Assume Front Plank. Extend left arm as in
Pointers (level 1). Place feet slightly wider than normal.
Movement: Press left forearm off ground by extending left Movement: Complete same sequence as Up-Up-Down-
elbow, so supported by left hand (UP). Repeat on right side Down (SLOW PACE). However, now, complete each rep Movement: Touch left elbow to right knee, at position just
(UP). Return to start plank position (DOWN R then DOWN quickly, but still in control. Also try to alternate which arm above belly-button. Return to start position. Complete 2
L). Repeat at slow pace in control. goes UP first. reps, then repeat on opposite side. Continue pattern.

POINTERS (SLOW PACE) SUPERMAN DYNO (SLOW PACE) STAYIN ALIVE

Start Position: Assume front plank. Feet slightly wider Start Position: Assume front plank. Feet slightly wider Start Position: Assume Front Plank. Feet slightly wider.
than normal. than normal.
Movement: Extend right hand and then diagonally to side
Movement: Shift weight support to left arm. Extend right Movement: Extend right arm to point forward, while raising (2 oclock), while pointing left foot diagonally (8 oclock) to
arm to point forward. Hold 1/2 sec. Return to start position. left foot just off ground. Pause 1 sec. Now, dynamically, opposite side. Pause 1 sec. Return to start. Repeat for
Shift weight to right. Repeat on opposite arm. Controlled. switch your arms and feet (“jump”). Pause and Repeat. other side (left hand and right foot).

SUPERMAN SIDE PLANK ROLLOVERS with HEEL TO SKY STAR PLANK with HEEL TO SKY

Start Position: Assume front plank. Feet wider than Start position: Assume Side Plank Right. Start position: Assume Star Plank Left.
normal.
Movement: From side plank, raise left foot (keep leg Movement: From star, lower right leg (keep straight) so an-
Movement: Start by doing a right arm pointer, then lift left straight, push heel to sky) so ankle is slightly above shoul- kle taps left ankle, as if clicking heels. Return to start posi-
foot off (1 “). Return to start front plank position. Perform der, as if spreading legs apart.Slowly return foot to start tion. Complete 2 reps. Then roll to right side and complete
left arm pointer with right foot off. Repeat pattern. position. Do 2 reps. Roll to left side and repeat. 2 reps of heel to sky. Repeat in a steady, controlled pattern.

SIDE PLANK RIGHT STAR PLANKS STAR PLANK DYNOS

Start position: Lie on right side with legs straight. Prop Start position: Assume Side Plank Left. Prop self onto Start position: Assume Star Plank Right.
self up onto right elbow & forearm. Shoulders, elbows, left hand (not elbow). Shoulders, elbows, hips, knees, and
hips, knees, and ankles all aligned. Raise left hand to sky ankles aligned. Raise right hand and leg to sky, so body Movement: Hold for 1 sec, then, dynamically, “jump” on
or keep hand to side. resembles a star. to left side and assume star plank left position. Hold for 1
second. Continue in quick, yet controlled pattern. Progess
Movement: Static hold. Movement: Static hold. Switch to right side half way. from a quick roll-over to a real jump.

SIDE PLANK LEFT STAR PLANK ROLLOVERS (SLOW PACE) TABLE TOP RUSSIAN KICKS DYNO

Start position: Lie on left side with legs straight. Prop self Start position: Assume Star Plank on right side. Start position: Assume Table Top.
up onto left elbow & forearm. Shoulders, elbows, hips,
knees, and ankles all aligned. Raise right hand to sky. Movement: Hold for 1-2 sec, then roll on to left side and Movement: Complete same sequence as Table Top
assume Star Plank Left position. Hold for 1-2 seconds. Re- Russians (Slow). However, complete each rep dynamically
Movement: Static hold. peat in a steady, controlled pattern. You will go through a 4 (“jump”) and without pause between reps. As if doing a
point position during the roll (both hands & feet on ground). Ukranian or Georgian dance.

SIDE PLANK ROLLOVERS TABLE TOP HEEL TO SKY STRETCH CLOCKS

Start position: Assume side plank right position with free Start position: Assume Table Top. Start Position: Assume Clock Right. However, move
hand held high. hands slightly more forward (above head) than in Level 2.
Movement: Raise right leg (keep straight) to sky, as if
Movement: Roll on to left side by placing left elbow to kicking a ball from the air, then lower to tap heel on floor. Movement: Complete Clock Right (Slow) movement for
where right elbow is on ground acheiving a plank left posi- Return to start position. Perform movement for left leg. 360 degrees (one revolution), then switch to Clock Left
tion. Hold momentarily. Repeat in opposite direction. Repeat in steady, controlled manner. (Slow) for 360.

TABLE TOP CLOCK RIGHT (SLOW PACE) JUMP CLOCKS

Start position: Lie face-up on floor. Place hands below Start Position: Assume front plank. Move hands slightly Start Position: Assume Clock Right position but with
shoulders, with hands in most comfortable position. Place more forward than normal (just above head). hands above head.
feet (ankles) below knees. Raise hips and back off ground,
so stomach and legs create a flat “table”. Movement: Move right hand to 2 o’clock position and left Movement: Rotate right about 5-15 degrees with a total
leg to 8 o’clock position. Then, bring left arm to right arm body “jump” movement. Continue jump rotations for one
Movement: Static Hold and right leg to left leg. Rotate around steady & controlled. revolution. Then reverse direction and jump left.

TABLE TOP RUSSIAN KICKS (SLOW PACE) CLOCK LEFT (SLOW PACE) SLAM AND TWIST

Start position: Assume Table Top position. Start Position: Same as Clock Right. Start position: Lie on back with legs on bench. Hips and knees
at 90 degrees. Hold hands to ears with elbows wide.
Movement: Extend right knee and point toe, so supporting Movement: Move left hand to 10 o’clock position and right
on right & left hands and left foot. Hold 1 sec. Return leg to 4 o’clock position. Then, bring right arm to left arm Movement: Sit-up quickly, slam chest to thighs. Lower trunk
midway back to floor. Slam up again. Lower trunk midway again.
to start table top position. Extend left knee. Repeat in a and left leg to right leg. Rotate around steady & controlled.
Twist trunk, 3 times each to right and to left (stay tall). Return to
steady, controlled manner.
start position with head back on ground. Repeat.

PROGRESSION:
Start at Level I, try all ten exercises for 10 seconds, rest between each when needed.

Progress to 15, then 20, then 25, and finally 30 seconds. Again, only resting when needed.

Once you can complete every exercise for 30 seconds consecutively (a 5 min routine), progress to next level.

Adam Decker and Dean Kriellaars Suggested frequency is once daily, 3 to 5 times per week. A maximum of twice daily, 7 days per week.